Exercise Library

Exercise 1

Lie on your back, pull both of your knees in towards your chest to feel a stretch around your hips and lower back.

Exercise 2

Lie on your back, pull your left knee in towards your chest to feel a stretch around your hips and groin.

Exercise 3

Lie on your back with your knees and ankles together.
Slowly roll your knees to the right to feel a stretch into your lower back and around the left side of your hip.

Exercise 4

Lie on your back with your knees and ankles together.
Slowly roll your knees to the left to feel a stretch into your lower back and around the right side of your hip.

Exercise 5

Lie on your back with your knees bent and your feet flat on the bed with your feet together.
Slowly drop your knees apart to feel a stretch into your groin.

Exercise 6

Lie on your back with your knees bent and your feet flat on the bed.
Place your left foot onto your right knee.
Try to keep your left knee level with your right knee.

Exercise 7

Lie on your back with your knees bend and your feet flat on the floor.

Pull in your lower abdominal muscles to stop your back arching as you slowly lift your arms overhead and back down.

Exercise 8

Sit on the edge of your bed with your feet off the floor. Hold your left knee and slowly lower yourself to the bed keeping hold of your left knee to feel a stretch through the front of your right thigh and hip.

Exercise 9

Sit on the edge of your bed with your feet off the floor. Hold your left knee and slowly lower yourself to the bed keeping hold of your left knee to feel a stretch through the front of your right thigh and hip, bend your right knee further to increase the stretch.

Exercise 10

Lie on your bed or floor on your front with your hands at the side of your body.
Push your upper body away from the bed to stretch through the front of your hips.

Exercise 11

Lie on your front.
Hold onto your right ankle and pull your heel in towards your right buttock as far as you can comfortably go to feel a stretch through the front of your right thigh.

Exercise 15

Maintain an upright body position and balance on your left leg keeping your knee straight.

Slowly bend your right hip and knee, maintain your balance, try to reduce the support at your hand.

Exercise 16

Stand with your feet wide, slowly lean over to your left side and reach over to your left side with your right hand to feel a stretch through the right side of your body and shoulder.

Exercise 17

Stand in front of a stable table top.
Bend your knee and position your right leg onto the table as shown in the photo.

Slowly lean forwards towards your left foot to feel a stretch into your right buttock.

Exercise 18

In a standing position step your right leg forwards.

Keep your right foot flat on the floor and your back straight.

Slowly bend your knees to lower to the floor as far as you can, push down through your feet and squeeze your buttocks to bring yourself back into a standing position.

Exercise 19

In standing reach your right hand towards your left ankle to stretch through the right side of your body, slowly bring yourself back into a standing position.

Exercise 20

In standing reach your right arm up and away from your body to stretch through hr front of your chest and arm. Ensure the palm of your hand is pointing forwards.

Exercise 21

Stand as shown in the photo, slowly lift your arms over your head and slowly back down.

Exercise 22

Slowly tilt your head forwards bringing your chin towards your chest. Keep the back of your neck long as shown in the photo.

Exercise 23

Place your left hand behind your back, slowly tilt your head to the right to feel a stretch into the left side of your neck. Slowly open your mouth to feel a deeper stretch around your jaw on your left side.

Exercise 24

Place your left hand behind your back, slowly tilt your head to the right to feel a stretch into the left side of your neck.

Exercise 25

Stand with your shoulders level. Slowly tilt your head to the right to feel a stretch into the left side of your neck.

Exercise 26

Stand with your shoulders level. Slowly turn your head to the left to feel a stretch into the right side of your neck.

Exercise 27

Stand with your shoulders level. Slowly turn your head to the left to feel a stretch into the right side of your neck.

Exercise 28

Stand with your head positioned against the wall, slowly tilt your head to the right to feel a stretch into the left side of your neck, slowly return to your start position.

Exercise 29

Stand against the wall as shown in the photo, slowly slide your head up the wall to feel a stretch at the back of your neck and the front of your neck tighten.

Exercise 30

Stand with your hands on a work surface.
Bend your knees to stretch both of your shoulders.

Exercise 31

In a standing position lift your arms away from your body and slowly squat down as low to the floor as you can.

Keep your hands out stretched and come back up into a standing position.

Exercise 32

Sit on a chair that won't move or position your chair against the wall. Position yourself on the edge of the chair. Place your hands across your chest as shown in the photo, slowly bring your chest forwards over your pelvis, squeeze your buttocks and slowly come up into a standing position as shown in the photo below.